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Gear up met onze seizoensaanbiedingen. [Shop](https://www.nike.com/be/w/sale-3yaep) # Bowls met chia en bessen ##### Coaching Laatste update: 13 januari 2021 Door Nike Training ## Het perfecte, snelle vegan krachtontbijt *Hou het doordeweeks simpel en smakelijk. Begin je dag sterk met gevarieerde superfoods. Dit gemakkelijke recept zit vol energie en voedingsstoffen.* Chiazaden zijn klein maar krachtig: een bescheiden superfood vol voedingsstoffen waarmee je een run aankunt of energie opbouwt na een krachttraining. Maak vijf van deze vegan, natuurlijk zoete bowls met chia en bessen en bespaar van maandag tot en met vrijdag een kwartier op je ochtendritueel. ## Opvallende ingrediënten (en hun positieve eigenschappen) 1. __Chiazaad zit vol vezels.__ Chiazaden kunnen dankzij hun vezelgehalte tot tien keer hun eigen gewicht in vocht opnemen, waarbij ze een gelatine-achtige parelsubstantie vormen. Dit geeft je energie waardoor je langer een vol gevoel hebt. Daarnaast bevat chiazaad omega-3-vetzuren (die goed zijn voor je hart) en alle negen essentiële aminozuren. Hiermee is het een gezonde bron van plantaardige eiwitten. 2. __Macadamianoten voor gezonde vetten.__ Iets meer dan andere noten bevatten acadamianoten enkelvoudig onverzadigd vet, dat goed is voor je hart en cholesterolgehalte. In dit recept helpen ze je aan een verzadigd gevoel en voegen ze een lekker krokantje toe — zonder dat je er (veelal suikerrijke) granola bij hoeft te doen. ## Handige tips voor makkelijke meal prep 1. __Koop diepvriesbessen.__ Leg een voorraad diepvriesframbozen, -bosbessen of -bramen aan, zodat je altijd bessen in huis hebt zonder ze steeds vers te hoeven kopen. De avond van tevoren doe je de bevroren bessen op je chia-mix, zodat ze in de koelkast op temperatuur kunnen komen. (Eet ontdooid fruit binnen twee dagen.) 2. __Vries in wat je over hebt.__ Geen zin om elke dag hetzelfde te eten? Bewaar je chia-mix in kleine portiebakjes of een glazen potje om in te vriezen. De avond ervoor laat je een portie ontdooien in de koelkast. ## Wil je de bowl customizen? Dit zijn een paar ideeën: 1. __Maak er overnight oats van.__ Honger na een work-out? Stevige trek in aantocht met een lange conditietraining? Gooi er dan wat havermout bij. Met deze toevoeging van koolhydraten wordt je glycogeen bijgevuld (chiazaden bevatten hier net te weinig koolhydraten voor). Om er overnight oats van te maken, voeg je naar verhouding (vloeibaar deel versus havermout) 2:1 havermout toe, bijvoorbeeld 75 gram havermout, 20 ml chiazaad en 240 ml melk, met zoet en zout naar smaak. (Let op: dit is niet ter aanvulling op onderstaande ingrediënten.) 2. __Varieer met smaken.__ Chiazaden hebben niet veel smaak. Gebruik een andere vloeistof en voeg extra's toe. Kokosmelk en mango geven een tropisch tintje. Notenboter past goed bij bosvruchten. Kruiden als kaneel, nootmuskaat en kruidnagel zijn calorieloze smaakmakers. Seizoensfruit en verschillende noten geven je meer vitamines en mineralen, dus experimenteer er gerust op los met wat je nog in huis hebt. 3. __Wissel af met zoete toevoegingen.__ Hou je niet van ahornsiroop, kies dan eens voor andere natuurlijke zoetmakers, zoals Medjoel-dadels (deze gedroogde vruchten bevatten veel vezels en je kunt ze blenderen tot pasta of siroop), kokossuiker of honing (met anti-oxidanten en prebiotica die de goede darmbacteriën ondersteunen).  ## Zo maak je ze: bowls met chia en bessen __Porties:__ 5 __Voorbereidingstijd:__ 2 uur, 5 minuten __Totale tijd:__ 2 uur, 5 minuten ## Ingrediënten 75 gram chiazaad 480 ml ongezoete notenmelk met vanille 30 ml ahornsiroop Snufje zeezout 75 gram onbewerkte macadamianoten, in stukjes gehakt 300 gram bosvruchten ## Bereidingswijze 1. Roer de chiazaden, notenmelk, ahornsiroop en het zeezout in een middelgrote kom door elkaar. Zet in de koelkast tot het geheel een gelei-achtige substantie is geworden (ongeveer 2 uur). 2. Verdeel de chiapudding, bessen en macademianoten in laagjes over vijf glazen of afsluitbare bakjes. Dek af en bewaar tot vijf dagen in de koelkast. Haal een portie direct voor gebruik uit de koelkast. Eet smakelijk! ### Word member van Nike Training Club Laat onze topexperts en -trainers je helpen actief en gezond te blijven. [Download](https://smart.link/5deaab27fce3c)  ### Word member van Nike Training Club Laat onze topexperts en -trainers je helpen actief en gezond te blijven. 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